Monday, 5 May 2014
Crush grip, core
55 min., 222 lb
MOOD: Very tired by the end of the day. Came home to relax. Got myself into this workout. Hoping a good night of sleep works wonders.
5 sets x 10 perfect pushups
warm-up: space mace, stretching, ghetto grippers
CoC #1.5- 6 closes
CoC #2 - L 1 close, R 1 close
CoC # 2 - L 1 close (?), R 1 close
CoC #2 - L 1 near-close, R 1 close
CoC #1.5 - 10 closes
CoC #2 - L 1 near-close, R 1 close
74 lb dino db hold -
L 42 sec, R 44 sec
L 40 sec, R 40 sec
L 32 sec, R 32 sec
Scale pose - 40 sec, 30 sec, 30 sec
Planking knee raises- 10/10, 10/10
Forehead flat bridge - 15 sec x 4
GOALS: SQ 405 lbs, DL 485 lbs, BP 315 lbs, CoC #3 for reps
SQ = back squat, FSQ = front squat, OSQ = overhead squat, HSQ = hack squat, BSQ = Bulgarian squat, JSQ = Jefferson squat, ZSQ = Zercher squat, GSQ = goblet squat;
DL = deadlift, SDL = snatch deadlift, RDL = Romanian deadlift;
(D/I)BP = (decline/incline) bench press, PU = pullup, MP = military press, CL(J) = clean (and jerk), SN = snatch;
bb = barbell, db = dumbbell, kb = kettlebell, mb = medicine ball &c.
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